Spontaneous Workout Check-In

11km run followed by 100m sprint intervals (1km)

 

3 x 1 min rounds of:

Neck bridges
Dive bombers
Hip switches (keeping legs off of the ground)
Burpees
Back raise
Triangle sit ups (keeping arms off the ground)
Sprawls
Hand/Foot switches
Rest round

 

Burpees and Divebombers in the same circuit? Now thats brutal .

 

40 minutes on stationary bike
then
5x5 on hvy bag
then
25 minutes on wooded dummy

 

It's getting up from the sprawls afterwards that gets me!

 

Just did this yesterday:

Circuit-style workout, so I do each exercise in the sequence listed with as little rest as possible. First I Skip rope for 10 mins to warm up, then I do 4 rounds total- 1 round w/half weight to warm up, 3 at listed weight.


-Flat bench, 100 lb. dumbells, 9 reps
-Weighted dips, 45 lbs, 7-8 reps
-Cable Flys, 40 lbs each, 7-8 reps
-"Arnold" style shoulder presses, 50 lb dumbells, 7 reps
-Shrugs, 100 lb dumbells
-Single leg squats, 50 lb dumbells, 8 reps/leg
-Deadlift, 335 lbs, 5 reps
-Full contact twists, 50 lbs on bar
-15 full situps
-35 lb "plate drops", 10 reps

-I also messed around for a bit, doing some one handed snatches with the bar and I helped a kid in my gym clean up his form for clean and presses. So I ended up cleaning 185 a few times too. It was really hard- I was tired and didn't realize he had that much weight on. All in all, it was a really good day.

 

BACK
Pullups
BW x 10
BW x 10
BW x 8
Bw x 7

T-Bar Row
135 x 8
145 x 7
155 x 4

Low Cable Rows
100 x 7
100 x 7
100 x 4

BI'S
Barbell Curls
65 x 10
75 x 7
80 x 5

Alt. DB Curls
35 x 10
40 x 6
45 x 3 <----GRRRR
40 x 5

**Did not want to risk doing something that might cause me to miss out on my Belt Promotion for Tae Kwon Do on Saturday so did not do Deads . Basicly, I kept my routine to heavy, but not insane.

 

bench press- 240x8,250x6,260x4,280x2
incline BP- 205x8,215x6,225x4,235x2
pec deck 4x10

tri's- skull crushers 3x8
pushdowns 3x8
one arm reverse pushdowns 3x8
bi's- incline DB curls 3x8
seated DB curls 3x8
vertical DB concentration curls 3x8

neck 3x15
wrist curls 3x15

abs- hanging st. leg lifts 3x12
ab rollers 3x20
side crunches 2x20
side hip raises 2x15
figure 8's 2x15
stomach vacum 6 minutes

40 minutes on bike
25 minutes on dummy
20 minutes walking

 

3x star jump.

im done.

 

Just got back from the gym, slowly built up to and successfully pulled about 205 kilos, or 450 lbs. Won't be long now until I'm pulling 227 kilos, 500 lbs, which will be over 250% of my bodyweight.

 

Ah -you strong guys - you're all monsters!
This a.m.
Skipping to warm up

Hands on the double ended bag 2x3 minutes
hands on the light bag 2x3 minutes
Legs on the light bag 2x3 minutes
hands on the wall bag 2x2 minutes
legs on the wall bag 2 x2 minutes
In the ring hands on pads 4 x 1 minutes
hands and legs 2x 1 minutes

Finished off with single long set jab/cross and pressups

This pm
Nice and light intensity technical TKD practice.

 

This morning 3 1/2 mile run, of which the last mile (roughly!) i ran fartlek stylee.

Tonight, an hour and half kickboxing training.

 

I found me a gym atlast!

DB Snatches:
2x10x55

DL:
5x160
5x160
5x180
5x200
3x230
3x250
2x270
1x290

Snatch DL Elevated:
7x70
10x90

Clean+Front Squat:
10x70
7x90
7x90
7x120
5x140
3x160

Bent Rows:
10x70
10x70
10x90
10x70

DB Bench:
3x10x45

DB Rows
3x10x45

Pec Dec:
10x112
10x112
5x150
6x125

Leg Curl
10x30
10x50
10x50

Pullups Wide:
3x5xBW

 

Yesterday

3 Mile x-country run

3x2 minute rounds skipping

1x 5 minute stand up sparring round


3x6 Bench Press
3x6 Shoulder Press
3x8 Lat Pull Down
2x8 Pull Ups
2x8 cable neck extension
2x8 Lateral Raise

Not a lot really, but I was a ncie afternoon so me and the guys took it easy, lifted weights, fought a bit, chatted a lot.... good way to spend a couple of hours.

 

I've been trying to mix up my lifting recently, so I've been doing some of the workouts from gymjones.com. They are often similar to crossfit workouts. Here's what I did yesterday:

"Tabata This":

-Tabata-style, 20 secs on, 10 secs rest rounds, 8 times per exercises, for each of the following movements. (So, a 4 mins of tabata for each of these). 1 min rest in between each exercise.

-Squats (I did deadlifts instead)
-Pushups
-Pull ups
-Sit ups
-Rows

-I didn't like this workout at all. Most of the motions weren't compound enough for my liking, especially pullups. Once I did a few pullups my arms were shot, so by the time I got into my 6th and 7th round of pullups I was doing a lot of dead hanging. I don't think I'll do this again, at least not for a while.

 

600 sit-ups with 100lbs

 

Nice achievement, but what are you expecting to get out of it?

 

Did a fairly hard fitness and conditionong class last night at kickboxing.


after warm up and stratch;

mat jumps 30 secs
single leg squats 30 secs
clap pushups 30 secs
v situp thingys (passing pad between feet then hands) 30 secs

repeat above for 20 secs, then again for 10 secs.

jogging around the hall for two mins with sprints either side of the hall

then 100 situps with partner doing various types

then 100 punches as fast in the mounted position punching up

up and over jumps for 1 1/2 min

200 straight punches to pad holder
100 hooks left hand
100 hooks right hand
200 elboes
30 secs bouncing round kicks left leg then right.

2 mins jumps with 10 straight punches every 10 jumps
then 20 knee strikes with right leg in clinch then round kicks 20 each leg

then repeat the first lot of exercises .

 

Lumbago.

 

DB bench 80x15,85x12,95x10
incline DB 65x15,70x12,80x10
pec deck 4x15

tri's
skull crushers 3x15
rope push downs 3x15
one arm reverse pushdowns 3x15

bi's
incline DB curls 3x15
seated DB curls 3x15
one arm DB reverse preacher curls 3x15

30 minutes on treadmill
30 minutes on bike
20 minutes on elipitical